0 From the Consumer Reports labs: Bodyguard 260P treadmill lets you run workouts with your iPad

The Imagine app for the Bodyguard 260P
brings exercising into the high-tech realm.

We're currently reviewing the Bodyguard 260P treadmill ($3,399, shown below), the first such piece of exercise equipment we've tested with iPad integration, in this case via the Imagine by Bodyguard fitness app. To use the feature, you'll need at least an iPad 2 running iOS6 and the free app. You can use the fourth-generation iPad and iPad Mini, with the Lightning adapter.

This iPad integration is also available on the following Bodyguard treadmills: T280P, T460XC, T520P, and T560X; we are not testing any of those at this time. (Explore our buying guide and Ratings for treadmills.)

Richard Handel, assistant project leader in our Technical division, reports on this high-tech feature:

The iPad connects easily to the Bodyguard 260P treadmill with the supplied cable. (For maximum stability and security--you don't want to trash your pricey tablet--Bodyguard recommends using a silicone wraparound cover.) The tablet sits on the treadmill's reading shelf. That positioning does cover the treadmill display, but that's okay since the iPad completely replaces the console and controls. You'll still be able to use the treadmill's main controls, such as start, stop, speed, and incline.

Once the treadmill displays "IPAD CONNECTED," you're ready to work out.

So what does the Imagine app do?

For one, you can set up multiple password-protected user profiles. Within each profile you can choose four of the following parameters to display on the iPad besides Speed, Incline, Time, Distance, and Heart Rate while working out: Calories, Calories/Hour, Elevation Change, Goal Remaining, Goal Segment, Laps, Laps Remaining, METS, Pace, and Time in Zone. You select your equipment settings, such as a Warm Up Period, Cool Down Period, Beep Option, Minimum and Maximum Speed, and Incline, Save Workout, and Pause Duration. You can also see your workout history, and if you're a workout wonk, you can export them as a .csv file via e-mail.

The Imagine app also integrates a number of features, including e-mail, music, video, and Web. You can listen to your music or videos wirelessly using stereo Bluetooth headphones.

Once you're up and--ahem--running, the Imagination app may be an interesting addition to your workout, and it is easy to set up. I found it to be an intriguing concept that could make working out inside less boring.

Remember, if you're constantly leaning on the treadmill handrails to fiddle with your iPad, you're cheating a bit on your workout. So to make your New Year's fitness and weight-loss resolutions come to fruition, forget about checking e-mail and watching YouTube videos and get moving!

Richard Handel

0 As the flu spreads across the country, Boston declares an emergency

Boston already has 700 confirmed cases of the flu, 10 times as many as this time last year, and the state has 18 reported deaths from the virus. Nationwide, nearly 6 percent of Americans have already contacted a health care provider about the flu. To combat the problem, Boston declared a public health emergency and will offer free vaccines this weekend. We think everyone in the city and across the country should take that and several other preventive measures, including hand washing.

The flu is now widespread in 41 states, according to the Centers for Disease Control and Prevention, and 29 states are experiencing higher than average hospitalizations. Nearly 6 percent of the U.S. population has contacted a health care professional about the flu, up substantially compared to a few weeks ago. More than three-quarters of the confirmed cases so far stem from the H3N2 virus. The CDC says that flu seasons in which that variant predominates tend to be bad ones.

Getting a flu shot won't eliminate your risk of contracting the disease, but the CDC says that this year's vaccine is 60 percent effective. And even if you do get sick despite the shot, your symptoms probably won't be as severe. The CDC now recommends that everyone older than 6 months get a flu shot.

Other important steps to take:

• Avoid close contact with people who are sick.
• Stay home when you are sick.
• Cover your mouth and nose when coughing or sneezing.
• Avoid touch your eyes, nose or mouth, which can spread germs.
• Get plenty of rest, regular exercise, eat a balanced diet, manage your stress and drink plenty of fluids.
• Wash your hands often with soap and water, or use an alcohol-based hand sanitizer. It's probably the single most important step you can take to avoid spreading disease, but many people don't do it properly. Want to learn how? Watch the video, below.

Source:
Influenza Surveillance Report [CDC]

0 Avoidance of HPV vaccine may contribute to increase of some cancers

While the overall death rate from cancer has dropped in recent years, more people than ever are being diagnosed with anal cancer and certain cancers of the throat and mouth. Both are linked to infection with the human papillomavirus (HPV), the most common sexually transmitted disease. That's frustrating, since a relatively new, but underused, vaccine can help prevent the infection.

Two vaccines, Gardasil and Cervarix, can prevent HPV infection. Both are recommended for girls and women ages 11 to 26 to help prevent cervical cancer. But Gardasil also protects against most genital warts and possibly other cancers, including anal cancer, and is also recommended for boys and men ages 11 to 21.

But less than half of girls aged 13 to 17 years had received one or more doses of the vaccine in 2010, and only about one-third had received the entire three-shot series, according to a new report in the Journal of the National Cancer Institute. And probably even fewer boys get the shot.

Including the vaccine among those required by schools could increase vaccination rates, but only Virginia and Washington, D.C. now do that. But the authors note that health care professionals may be hesitant about talking about the vaccine with kids and parents because it can mean talking about a child's future sexual activity.

"HPV-related cancers are rising at epidemic rates and the best chance to prevent it in a child is in the teen years before they become sexually active," says Consumer Reports medical adviser Orly Avitzur, M.D. "Parents need to include discussion about this vaccine when they speak to their teens about other sexually-related topics including STDs, safe sex or abstinence."

See Dr. Avitzur's recent column, How Can You Get HPV?

Source: Annual Report to the Nation on the Status of Cancer, 1975-2009, Featuring the Burden and Trends in Human Papillomavirus (HPV)-Associated Cancers and HPV
Vaccination Coverage Levels [J Natl Cancer Inst]

0 What works for knee arthritis? Not vitamin D

If you're taking vitamin D pills to ease arthritis in your knee, you might want to reconsider. The supplement didn't stand up to rigorous testing in a clinical study out this week.

In the 2-year study, 146 men and women with painful symptoms of the disease received at least 2,000 international units a day of vitamin D3 (cholecalciferol) supplements, or a placebo. The recommended daily intake is 600 to 800 IU for adults.

People who took vitamin D did not report less pain than those who got the placebo. And MRIs taken of their knees showed no significant differences in the cartilage volume. The study appeared in the January 9 issue of the Journal of the American Medical Association.

Bottom line: Previous epidemiologic research had suggested that vitamin D supplementation might help slow the progression of arthritis. But this more reliable study data failed to confirm that benefit. See our roundup of steps you can take that can help you reduce arthritis pain and stay mobile.

Source

Effect of Vitamin D Supplementation on Progression of Knee Pain and Cartilage Volume Loss in Patients With Symptomatic Osteoarthritis [JAMA]

0 FDA cuts dose of Ambien and related insomnia drugs

If you take a sleeping medication that contains zolpidem (Ambien, Ambien CR, Edluar, Zolpimist, or generic), you could still have levels in your body the next morning that are high enough to impair driving, even if you feel wide awake. That's according to the Food and Drug Administration, which said Thursday it was requiring manufacturers to lower the recommended dose of the insomnia drugs by half to help reduce the risk of traffic accidents. Women are especially at risk because they clear the drug slower than men.

The FDA said the move was prompted by data from clinical trials and driving simulation studies that showed that both the extended release and immediate release formulations of zolpidem could impair next-day driving or other activities that require altertness. The agency had concerns about zolpidem's impact on driving because it received 700 reports of people whose driving ability was impaired or who were in an automobile accident after taking the medication.

For women, the recommended dose of immediate release zolpidem (Ambien, Edluar, Zolpimist, and generic) has been reduced from 10 mg to 5 mg. The recommended dose for extended release zolpidem (Ambien CR and generic) has been cut from 12.5 mg to 6.25 mg. Men should consider the lower doses also. The reduced dose does not apply to the low-dose zolpidem pill, Intermezzo, approved by FDA in late 2011. If you take one of these medications, talk to your doctor about how to safely reduce your dose.

Insomnia medications, including over-the counter drugs, such as diphenhydramine (Nytol, Sominex and generic) or doxylamine (Unisom and generic), can cause other side effects too, including daytime sleepiness, dizziness, and rebound insomnia. Sleep-walking, sleep-driving, sleep-eating, memory lapses, and hallucinations have also been reported.

So if you suffer from insomnia, we recommend first trying to improve your sleep habits or making other lifestyle changes, including avoiding alcohol and caffeine before bedtime and not using computer and electronic devices in bed. Research has found that these measures can often help resolve mild insomnia and make medications unnecessary.

Read more about insomnia medications in our free Best Buy Drugs report. And check out our sleep report for tips on how to relieve insomnia.

Source:

FDA Drug Safety Communication: Risk of next-morning impairment after use of insomnia drugs; FDA requires lower recommended doses for certain drugs containing zolpidem (Ambien, Ambien CR, Edluar, and Zolpimist) [FDA announcement]

1 New federal mortgage rule aims to protect you from risky home loans

Today the Consumer Financial Protection Bureau issued a new "ability to pay" rule aimed at protecting you from such risky home loans by requiring lenders to ensure you have the ability to repay your mortgage.

A key element of the housing crisis and meltdown was lenders making high-risk, and sometimes deceptively packaged, home loans without any real regard for whether borrowers would be able to repay them.

The new rule will take effect a year from now.

"In the run-up to the financial crisis, we had a housing market that was reckless about lending money," said CFPB Director Richard Cordray. "Lenders thought they could make money on a loan even if the consumer could not pay back that loan."

Among the features of the ability-to-repay rule:

• Potential borrowers have to supply financial information, and lenders must verify it;
  
• To qualify for a particular loan, a consumer has to have sufficient assets or income to pay back the loan; and
  
• Lenders will have to determine the consumer's ability to repay both the principal and the interest over the long term not just during an introductory period when the rate may be lower.

Consumers Union, the advocacy and policy arm of Consumer Reports believes the new CFPB rule will help home owners avoid bad loans, but also believes that the CFPB should keep up pressure to ensure all mortgages are fair.

"While it's good that the CFPB is going after some of the worst abuses in the mortgage market, we urge them to keep the pressure on to ensure all mortgages offered to consumers are fair and appropriate," says Pamela Banks, senior policy counsel for Consumers Union.

For information on how to get a low-rate home mortgage read our report "How to overcome 7 barriers to qualifying for the best loans."

Source:
Assuring consumers have access to mortgages they can trust [CFPB]

0 Financial elder abuse by relatives: There is help

An episode of "Dr. Phil" this week that focused on elder abuseboth financial and physicalstruck a chord with a number of people, if the show's comments section is any indication. Numerous commenters reported abuse of their own parents by professionals in nursing-home settings and by relatives in the elderly people's own homes.

Our own investigative report on financial exploitation of older people underlines how widespread such abuse is.

Financial exploitation of elders is broadly defined as the illegal or improper use of the funds, property, or assets of people 60 and older. In one national study, 5.2 percent of older Americans said they'd been victimized by family members, and 6.5 percent said they'd been exploited by others. A seminal national study by the MetLife Mature Market Institute found that the cost of such abuses is at least $2.9 billion a year. Yet many experts told us that because these crimes often go unreported, those estimates are most likely the tip of the iceberg.

Several of Dr. Phil's readers suggested they had no recourse to halt the abuse of their loved ones. In fact, we found there are numerous avenues on the national and local level, with both government and not-for-profit organizations.

Many of the commenters correctly noted that one of the best preventive measures is vigilance. To catch elder abuse requires your willingness to visit your elderly loved one both at regular and irregular times. See the bottom of our article Protecting Mom & Dad's money for resources and additional advice.

Sources:
Dr. Phil - Elder Abuse (Show 1949) [Dr. Phil.com]
Dr. Phil message boards: Elder Abuse show [Dr. Phil.com]

0 America's health: we're not number one

The United States spends twice as much per person on health care as the rest of the developed world, with little to show for it except shorter and unhealthier lives than citizens of its peer nations enjoy.

That's the depressing conclusion of a study, just released by a panel of experts assembled by the Institute of Medicine, comparing the health of Americans with that of residents of 16 other wealthy nations.

The dire state of health in the U.S. surprised even the scientists who worked on the study. "I expected we would find some problems in certain areas and good news in other areas," said the panel's chairman, Dr. Steven H. Woolf of Virginia Commonwealth University. "I personally was stunned by how pervasive the disadvantage was across so many areas."

Some examples:

The U.S. has the next-to-lowest life expectancy at birth of all the nations, and we rank at or near the bottom in terms of mortality at every age from birth to 75. Or, to put it another way, the nation ranks dead last, by a significant margin, in the numbers of people who die prematurely before the age of 50.

We die violently much more often than people in these other countries. Our murder rate is almost seven times higher, and our rate of gun homicides almost 20 times higher. In fact, 80 percent of all firearms deaths in rich countries occur in the United States. We also have the highest death rate from traffic accidents, both absolutely and per vehicle miles traveled.

We have more STDs and HIV infections, die more often from drug and alcohol abuse, are fatter, and have more diabetes, heart disease and lung disease.

The IOM panel said our abysmal showing likely has multiple causes, including: the roughly 50 million Americans who have no heath insurance, our toleration of much higher rates of poverty and inequality than in other wealthy countries, and our patchy system of public health and primary care.

There's one area where we're number one, however: in the percentage of American adults who believe their health is "good" or "very good."

That may be one reason why the panel recommended a vigorous public education campaign to explain to Americans just how bad things really are.

Source:
U.S. Health in International Perspective: Shorter Lives, Poorer Health [National Academies Press]

0 What color is your drug today? Changing appearances may make you less likely to take your medication

A change in the shape or color of a drug can make you less likely to take it, according to a new study. It found that people who regularly took generic antiseizure drugs but who were given pills with differing appearances at each refill appeared less likely to take their medications as prescribed.

The finding, published in the Archives of Internal Medicine, is important because it highlights a serious problem with how generic drugs are sold in this country. While the FDA stipulates that generic medications must have the same active ingredients in the same strength, be absorbed in the body the same way and at the same rate, and be as effective as brand-name drugs, they don't have to look identical. In fact, because of patent laws, they're often required to look different.

What's more, multiple manufacturers of the same generic medication often make pills that are of different shapes, colors, and sizes. The result? The possibility of a different-looking drug each time you go to the pharmacy.

To avoid confusion, and to make sure you're not one of the 50 to 75 percent of people who don't take their medications as directed, take the following steps:

• Inspect your meds before you leave the pharmacy and ask the pharmacist about any concerns you might have with the shape, color, or size of the pills you received.
• At home, check if you've got the right medication by using Drugs.com's Pill Identifier tool. That allows you to search by shape, color, the drug's name, or the letters or numbers that appear on the pill, itself.
• Organize your pills in a weekly pill box.

For drugs that are effective and safe only within a small dosing range, such as blood thinners, antiseizure drugs, or thyroid medication, our medical consultants say to consider sticking with one manufacturer's product (although this will likely require the cooperation of your pharmacist). There can be very small variations among the same generics with different manufacturers, and, although allowed by the FDA, such minor variances could affect some people's response to the medication. These sorts of differences can sometimes even be found between the same brand-name drug that is manufactured at different times.

Sources:

Variations in Pill Appearance of Antiepileptic Drugs and the Risk of Nonadherence [Archives of Internal Medicine]

Ask the Pharmacist: Why do my pills look different each time I fill the same prescription? [Consumer Reports]

Are generic drugs safe? [Consumer Reports]

0 CES 2013: HAPIfork tells you when to slow down and chew your food

Think you eat too fast? A new, high-tech utensil, the HAPIFork, will let you know. It tracks how fast you eat, with the idea that the information will help you slow down so you lose weight and control acid reflux, among other health benefits.

The HAPIFork is just one product in the booming field of electronic health devices that monitor your eating and exercise habits, as well as your heart rate and blood pressure. The smart fork tracks your forkfuls per meal and per minute and times the interval between each. It will light up and vibrate if you take more than one forkful every 10 seconds.

The $100 HAPIFork, on sale this spring, is water-resistant, so you can throw it into the dishwasher along with your other utensils.

It's unknown whether the device will really help you lose weight, though eating slowly is a commonly recommended dietary strategy. Chances are the HAPIFork won't make much of a difference if you don't make other changes, too. Our new Ratings of diet plans, based on feedback from thousands of dieters about an array of commercial and do-it-yourself weight-loss programs, will help you find a diet that will work for you.

The HAPIFork is one of a slew of new products our reporters saw at this year's Consumer Electronics Show in Las Vegas. Check out the rest of our CES 2013 coverage for news about the hottest new computers, digital cameras, smart phones, tablets, TVs, and tons of other products.

Source:
Enjoy Your Food with HAPIfork by Jacques Lepine [HAPILabs]

0 Video: Prepaid phone service can save you money

Are you looking to cut down on your cell phone costs? Some prepaid cell plans could help you cut your bills considerably.

In a survey of subscribers, we found that the average American household spends over $1,500 a year on phones and services. Some even spend twice as much. But two-thirds of survey respondents who switched from a contract to a prepaid service were able to reduce monthly phone expenses by $20 or more.

Find out which services might save you money in our video. And check our story, Smart ways to save on smart phones, for more dollar-saving tips.

0 Fisher-Price recalls Rock 'N Play infant sleepers due to mold risk

Fisher-Price Inc., of East Aurora, N.Y., has "recalled to inspect" 800,000 Newborn Rock 'n Play Sleepers for mold that can develop between the seat cushion and frame when it remains moist or is infrequently cleaned. The recall was announced today by the Consumer Product Safety Commission.

Fisher-Price received 600 reports of mold on the product, and 16 consumers have reported that their infants were treated for respiratory issues, coughs, and hives after sleeping in the product. The recall is being done to ask owners to inspect the Rock N' Play infant recliners for mold.

If you own one of the recalled sleepers, check for mold under the seat cushion. Dark brown, gray, or black spots can indicate the presence of mold. If you find mold, call Fisher-Price for cleaning instructions and further assistance at 800-432-5437, Monday through Friday, 9 a.m. to 6 p.m. ET, or visit www.service.mattel.com.

The recalled sleepers were sold at mass merchandise stores nationwide and online since September 2009 for $50 to $85. Only products that show signs of mold after use by consumers are included in the recall.

Designed for babies up to 25 pounds and made of a soft plastic seat held by a metal rocking frame, the Rock N' Play infant recliner seat has a removable, fabric cover that comes in 14 patterns and color palettes.

Consumer Reports doesn't recommend using products such as the Newborn Rock 'n Play infant recliner as a sleeper for your child. Although A crib may seem like a big place to put your tiny newborn, it's actually the safest place for your infant to sleep. Read our crib buying guide for more. Play yards can also provide your baby with a safe, enclosed place for napping.

Source:
Fisher-Price Recalls to Inspect Rock 'N Play Infant Sleepers Due to Risk of Exposure to Mold [CPSC]

0 Many patients unaware of radiation risks from CT scans

Last time you had a CT scan did your doctor tell you that it would expose you to radiation? Probably not, according to a study out this week. And even if you were told, you might underestimate the radiation dose, too.

Researchers from the University of Washington School of Medicine's radiology department in Seattle surveyed 235 patients who had undergone non-urgent computed tomography (CT) or single photon emission computed tomography (SPECT) cardiac scans from February through December 2011. About a third of the patients said they did not know that the scans exposed them to radiation. And of the 154 patients who did understood that, only 45 percent said that the health care provider who ordered the imaging test had informed them about the radiation exposure.

Almost 90 percent of the patients said they were not worried about scan radiation. But about the same percentage (85 percent) underestimated their exposure, and only 5 percent understood that scan radiation might increase their lifetime risk of cancer. The study was published this week in Archives of Internal Medicine.

As we've reported, CT scans can provide essential diagnostic information. But they pose risks, too. Radiation from CT scans--which are equivalent to between 100 and 500 chest X-rays--might contribute to an estimated 29,000 future cancers a year, a 2009 study suggests. Yet some hospitals, including several large, well-known ones, continue to order too many of them, exposing patients to needless risk and expense, according our updated hospital Ratings.

Bottom line: The survey was small and conducted at a single academic medical center, so the results may not apply to other patient populations. But the findings suggest that some health care providers may do a poor job of informing patients about the radiation dose and the associated health risks of common imaging tests.

"There is no excuse for patients to be uninformed about risks as basic as radiation," says John Santa, M.D., director of the Consumer Reports Health Ratings Center. "It suggests that those providing these tests do not have an appropriate perspective on the risks. Technology can be difficult for patients to understand but it is the physician's job to make sure that each patient is well informed of benefits and risks."

Avoiding unnecessary tests once you're in the hospital is challenging, because you or someone who cares for you must ask difficult questions of the staff. So even before checking into a hospital, consider checking our hospital Ratings. If a doctor orders a CT scan, for example, ask whether an imaging test that doesn't emit radiation, such as an MRI or an ultrasound, could be used instead. And if you're told you need a double CT scan, one with a contrast agent (which can make the image clearer) and another without, ask whether it's really necessary. And see our article How Safe Is Your Hospital and our tips for staying safe in the hospital.

Source

Patient Knowledge and Understanding of Radiation From Diagnostic Imaging [Archives of Internal Medicine]

0 Flu season is a bad one, but it's not too late to get vaccinated

This year's flu season is coming on fast and strong, especially in the South and Southeast. The extra bad news: Only about a third of people got vaccinated early this year, according to the Centers for Disease Control and Prevention. The good news: This year's vaccine seems to very effective, there are no reported shortages, and it's still not too late to get it.

The number of people hospitalized by the flu this season is up sharply compared with this time last year, as are the number of children who have died of it, with 16 pediatric deaths reported from October to the end of December. The disease appeared first in states like Texas, Alabama, and Mississippi back in November, and has since spread into the Midwest and Northeast. And the CDC expects the season to get much worse before it gets better, potentially making it one of the worst flu seasons in the last decade.

Despite that, many people remain skeptical of the flu vaccine. That's a mistake, says Marvin Lipman, M.D., Consumer Reports chief medical adviser. "The benefits of the regular flu vaccine far outweigh any risks," he says. "Thousands of people die from this disease every year. Get your shot now." (If you need more convincing, see our article 12 Reasons For Skipping the Flu Shot Are Exposed)

However, our medical experts do say that people should be cautious with the high-dose flu vaccine, Fluzone. The vaccine was approved by the FDA for people 65 and older in 2009, but has not been proved to be more effective, and seems to cause more side effects like headaches and malaise. We think that until more is known about it's long-term safety and effectiveness, older people should stick with the standard flu vaccine.

If you already have the flu, see our advice on how to ease the symptoms.

Source: Flu Activity and Surveillance [CDC]

0 Tougher safety rules will curb foodborne illnesses, FDA says

The U.S. Food and Drug Administration today proposed food-safety rules to help prevent contamination. One will target produce and the second would raise standards for food processors.

One in six Americans suffer from a foodborne illness every year. Of those, nearly 130,000 are hospitalized and 3,000 die, according to the FDA.

The first proposed rule would require makers of food to be sold in the U.S. (whether produced abroad or domestically), to develop plans for preventing products from causing foodborne illness and for correcting problems when they occur. The second rule proposes enforceable safety standards for the production and harvest of farm produceboth fruits and veggies.

Both rules implement key provisions of the 2010 Food Safety Modernization Act, which Consumers Union, the advocacy arm of Consumer Reports, supported. "Under the old rules, we've been reacting to food contaminations after they happened," says Ami Gadhia, senior policy counsel for Consumers Union. "The goal here is to prevent deadly outbreaks before people get hurt."

Jean Halloran, director of Food Policy initiatives at Consumers Union, says the first rule should help stop incidents like the salmonella outbreaks at the Peanut Corporation of America in 2009, which killed nine people, and the Sunland peanut plant last year, which left hundreds sick, while the second rule (the produce rule) should help prevent incidents like the 2006 outbreak of E. coli in spinach, which caused several deaths.

You can comment on the proposed rules at www.regulations.gov starting Jan. 16, when the proposed rules are officially published. The FDA will take comments from the public for 120 days after that publish date.

Sources:
FDA proposes new food safety standards for foodborne illness prevention and produce safety [FDA]
Consumers Union: New rules "go to the heart" of food safety problems [Consumers Union]
Current Good Manufacturing Practice and Hazard Analysis and Risk-Based Preventive Controls for Human Food (pdf) [FDA]
Standards for the Growing, Harvesting, Packing, and Holding of Produce for Human (pdf) [FDA]

0 The mindful dieter

Mindfulness training is becoming a common part of psychological therapy, although you may still not fully understand it. That's a shame, because it's a useful method for aiding behavior change, such as that involved in weight loss, and something that people can practice on their own.

In a recent Consumer Reports survey, psychologists who provided therapy for weight management reported that 'mindfulness training to tolerate, and accept hunger, weight, and exercise-related thoughts and urges' was among the more effective weight loss strategies.

As a clinical psychologist, I have incorporated mindfulness strategies into my therapeutic practice and found them quite effective. At its core, mindfulness involves increasing awareness of four areas: your mind or focus, your body or sensations, your feelings, and your thoughts. As you become better able to observe your own inner workings, it becomes easier to meaningfully apply some self-improving skills.

Its important to observe two principles while increasing your awareness. First, maintain a 'nonjudgmental' view of what you notice. For example, its good to be aware that you're overeating, or sticking to your diet, or feeling sad; but that does not mean leaping to self-accusations or wild praise. The second principle is to stay in the present moment. Focus on what you're eating and feeling now, for example, not how you got into this fix in the first place.

To understand how this approach could be so helpful in the realm of weight management, here are some examples of how to think about the role of the mind, body, feelings, and thoughts, involved in eating.

Mind/Focus Many of us blindly shovel food in our mouths while reading, watching TV, chatting with family, or all of the above. Instead, attend to what and how you are eating. The goal is to become aware and able to focus on the taste and texture of the food.

Body/Sensations We are programmed from an early age to eat at certain times of the day, rather than when our body truly needs food for energy. Instead, attend to the clues your body provides about hunger throughout the day. Eat slowly to allow yourself to notice when you are no longer feeling hungry, rather than stopping only when you are painfully full.

Feelings Observe your emotions as you eat, and your general feelings about your weight. Is the delicious food you are eating making you feel happy? Do you feel 'angry' or 'upset' eating something you know isn't good for you? Is it a combination of both?

Thoughts Note the thoughts you have as you eat. Are you being self-critical because you are eating empty calories? Are you thinking positively about yourself for making the right food choice?

Most people who lose weight using traditional restrictive diets regain it eventually. But becoming an observer of all the moving parts, could provide insight into your eating behavior and lead to some long-standing changes in how you think about your own relationship with food. When it comes to weight management, we are often our own harshest critic. Taking a mindful approach frees you from judging your previous and present decisions, and allows you to focus on behaviors that will help you achieve your weight loss goal.

Check out our new Ratings of 13 diets and tools.

For more information on mindful approaches to eating try, "Am I Hungry? What to Do When Diets Don't Work," by Michelle May, M.D., or "Eating Mindfully" by Susan Albers, Psy.D.

--Andrew Schwartz, Ph.D.